Breastfeeding can be incredibly rewarding—but it’s also demanding on your body. Staying well-hydrated is essential, as nursing mothers need about 16 cups of fluid per day. This total includes water, beverages, and foods that contribute to hydration.
A great tip? Drink a full glass of water every time you breastfeed. Want a more flavorful option? Try this nutrient-packed smoothie that’s loaded with hydration, protein, fiber, and key vitamins and minerals to help fuel your day.
Blue Banana Smoothie
Ingredients
- 8 ounces milk (use your favorite type such as fat-free, low-fat, reduced-fat, almond, soy)
- ½ cup frozen banana slices
- ½ cup frozen blueberries
Optional Nutrition Boosts (Choose 1 or More)
- 1 cup fresh baby spinach
- ½ cup plain low-fat yogurt
- ¼ cup oatmeal
- 1 to 2 tablespoons ground flaxseeds
- 1 tablespoon unsweetened cocoa powder
- Honey, to taste
- Cinnamon, to taste
Directions
Start by washing your hands. Combine all ingredients in a blender and puree until smooth. Frozen fruit adds thickness, but you can adjust consistency by adding a splash of water or ice for a frostier finish. Serve immediately and enjoy!
Nutrition Information
Serving size: 1 smoothie
Calories: 190
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 5mg
Sodium: 105mg
Total Carbohydrate: 38g
Dietary Fiber: 4g
Sugars: 27g
Protein: 10g
Recipe from EatRight.org
Support for Breastfeeding Moms
At Baptist Health, we’re here to support you through every step of your breastfeeding journey. Our Registered Nurse International Board-Certified Lactation Consultants offer personalized consultations—both in-person and virtual—to help with positioning, latch techniques, signs of effective feeding, and breast pump guidance. Consultations are available at three convenient locations. Meet our consultants and schedule your session today!